Milk is a great source of protein - at around 3-3 1/2 % protein, if you make a banana smoothie with 400ml of skim milk, that's at least 12 grams of protein right there (plus the banana has a bit of good sugar in it which will help with energy post-work out.
As a comparison, expensive protein bars you buy from the supermarket generally contain between 10 and 20 grams of protein (and the protein powders I've used before recommend a serving of about 20 grams from memory), although you get more if you make them with milk, obviously.
Or if I work out before dinner, I often make myself an omelette after a heavy weights workout - four eggs (but only using one of the yolks) with some veggies in there like tomato, capsicum and onion. Approx 4 grams of protein in each egg white, and 2 grams for the yolk gives 18 grams of protein in total which is great. There are a lot of important nutrients in the yolk but also a lot of saturated fat so one yolk is a good compromise, nutritionally.
I'm pretty sure it's important to keep feeding your fatigued muscles with protein for 12 hours (I think!) so if you work out in the evening make sure breakfast is high protein as well.
Re: eating back your calories, only do it if your regular amount of food leaves you hungry! You don't want to be denying your body energy cause that will make tomorrow's workout harder... but if you don't feel hungry (like, an 8 out of 10 hungry or higher) then not eating it will make your weight loss faster.
Good luck! I find a high protein diet, combined with exercise, to be pretty addictive (but in a good way). Once you get a week or two in, you find your body just craves high protein, good foods, and doesn't even want any of the junk I always crave when I'm not exercising!!!!